A. Warm Up
10 DB Push Press
10-15 Ring Rows
8 Overhead Squats
B. Muscle Snatch (1 or 3 RM)
Build to a conservative max. Focus on speed and path.
Beginners will find a comfortable 3 rep max and treat this as skill development.
C1. Snatch Grip Deadlift (3 x 2)
Rest 10s before part C2. Start a new round every 3 minutes for 9.
C2. Plyometric Push Ups (3 X Max Reps)
-Up to a mat
-or even just aggressively pressing hard enough so that you palms raise slightly off the floor.
D1. HSPU (Handstand Push Ups - 3 X AMRAP 60s)
Rest 10-15s before part D2. Post biggest set to wodify.
D2. Hollow Rock (3 X 60 seconds)
Start a new round every 3 minutes for 9.
E. Metcon (Calories)
15s Assault bike @ 100% effort.
Rest as needed between each effort.